High Fiber is the best!

When buying bread, purchase only those that list wholegrain flour as the first ingredient.

Fiber is your ally, reducing the risks of heart disease and colon cancer and also preventing constipation and diverticulosis.

Any grain-based product you consume should have at least 3 grams of fiber per 100 calories.

Most experts suggest getting 20 to 35 grams of fiber a day. If you are not eating that much now (and chances are you're not, as most people get only 10 to 15 grams a day), work slowly up to that amount to minimize any discomfort from your digestive system. Also, be sure to drink plenty of water. Fiber can't do its job without it -- so, drink at least 8 (8-ounce) glasses a day.

Source: The Forever Young Diet and Lifestyle, by James O'Keefe

Almond butter sammy

Thought I would post today about a quick protein lunch - the all American favorite -  nut butter sandwich!

1 slice of toasted Brownberry Bread. Either the 12 Grain or Double Fiber. Mine today was the 12 Grain.

1 Tablespoon Woodstock Farms natural almond butter.

2 teaspoons Vlasic dill relish

calories: 200
fat grams: 9.5
carbs: 21.5
sugar: 4
protein: 7.5

The dill relish has no calories, fat or carbs. But it does have lots of salt. But 2 teaspoons is 1/2 a "serving size".

Most of the calories come from the bread (110) and so I'm learning to use just 1 slice of bread for my sandwiches. And you know what? It's just as good. And I save 110 calories that I can to use elsewhere.

UPDATE:
I found an even better bread!

Healthy Life Double Fiber
Flaxseed with Omega-3 Bread

* 70 Calories per Slice
* Excellent Source of Fiber
* 40% Daily Intake of Fiber in Two Slices
* Good Source of Omega-3 ALA
* Low Fat
* No Trans Fat
* No Saturated Fat
* No Cholesterol
* Good Source of Calcium & Vitamin D
* No High Fructose Corn Syrup
* Double Wrapped for Freshness
* 13 grams of Whole Grains per Slice (The daily recommendation for dietary fiber is 25 grams for women and 38 grams for men.)
* 10 net carbs
* 3 grams sugar
* 4 grams protein

Twice the Fiber of Regular Whole Wheat Bread!

Found at most grocery stores, including Walmart.

Healthy Life Original
100% Whole Grain
Flaxseed with Omega-3 Bread

* 40 Calories per Slice
* 6 Net Carbs
* Good Source Of Omega-2 ALA
* 90mg of Omega-3
* Low Fat
* 98% Fat Free
* No Trans Fat
* No Saturated Fat
* No Cholesterol
* Excellent Source of Fiber
* No High Fructose Corn Syrup
* 14 grams of Whole Grain per Serving